Crossfit Restoration – CrossFit
Weightlifting
Front Squat (10×1)
Every minute on the minute perform one front squat (from the racks) @ or within 10 % of your 1 RM Squat clean
Hang Clean (1,1,1,1,1)
Once the EMOM is done, spend exactly 7 minutes working up to a heavy single hang squat clean … Not necessarily a 1rm, but if feeling Jack’d go for it
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP Ladder
-1 Muscle up
-Lunge walk down to North end door
-10 Double unders
-Lunge walk back to Rig
-2 Muscle ups
-Lunge walk down
-20 Double unders
-Lunge walk back….
continue the ladder FOREVER(15 minutes)